TAKING IT OUT OF THE GYM AND INTO THE WILD
People who combine physical challenges with natural settings have been shown to enjoy a spike in wellbeing that spills over from their training, trekking and traversing into everyday life. US research shows that being in nature makes people feel more vital and alive and satisfied with life, while hiking for four days can boost creativity.
But making the move from the gym to the wild does take some preparation. When setting physical challenges in the wild, exercise physiologist Nardine Presland suggests that you: “Make sure you start small and build your fitness to minimise risk of injury.“To help you stay on track she suggests you set goals and challenges that are SMART: Specific: Be clear about the end goal -for example, don’t just aim to’get fit’, aim to walk 5km without stopping in the next 3 months Measurable: How many weeks or months of training will you need? Attainable: Make sure you will have the skills plus the fitness levels. This may mean you seek guidance or training tips from an expert.
Relevant: Raising money for charity or travel can add extra incentive Timely: Setting a clear timeframe helps you stay motivated to train.
AIM FOR YOUR PERSONAL BEST
You don’t need to go white-water rafting or climb Everest to enjoy an inspiring fitness-boosting outdoor adventure. “You might decide to start training for a hike or half marathon then work up to other challenges, such as a cycling tour or climbing a hill in your local area,” says Lourey-Bird. “Your challenge should also push you to boost your fitness using different training activities such as weights, power walking and yoga.”
Setting personal rather than competitive goals can also help spur you on. “If you are planning to boost your fitness by entering a long charity swim for example, aiming to reach the finish line will be more beneficial than trying to come in the top 10,” Grant points out. “Then the next time you swim that distance again, aim to do it a little faster. Setting these kinds of goals based on achieving your personal best can help make you more likely to succeed in your challenge and leave you feeling satisfied that you ticked off that goal.”
But while you are setting a challenge for yourself, don’t underestimate the power of the group and how support can help you achieve your goal. Finding a like-minded bunch of people to share in the joy (and pain) will help you get where you want to go (see the box below).
The secret is to find your own personal mountain – a physical feat with the right level of challenge to encourage you to strive harder and reach higher. En route you will enjoy quality time in nature and stretch your abilities and staying power as you raise the bar and achieve new personal bests. Engaging in targeted training then enjoying the triumph of completing the physical feat itself will help you grow in mind, body and spirit. It will draw on your inner reserves and strengths to remind you just how incredibly tenacious and capable you are.